That's the message from a new study involving 273 people who took part in a diabetes prevention programme over three years, run by physiotherapist Claire Haseldine in the south of the country.

A loss of just over two kilos in weight and two centimetres from the waist reduced high blood pressure and improved blood glucose levels.

Participants measured their daily steps and were encouraged to slowly build up to an extra 3,000 steps a day, checking with a pedometer.

Those at a higher risk also attend one to one sessions with a clinical nurse specialist.

Participants at medium risk of diabetes were aged 58 years on average and over half were obese. In the high risk group, the median age was 61.

High blood pressure was common at 44pc while 61pc of participants were obese.

"Any extra exercise or physical activity like housework or gardening for just 10 minutes at a time that 'gets you glowing but not flowing' can make a significant difference to your health and well-being and counts towards your 30 minutes of exercise a day," says Claire.

The study showed that 22.6pc of the participants lost the target of 5pc or more in body weight.